Choosing to create a neck-friendly workspace is the first step towards improving your office ergonomics. Creating a neck-friendly workspace is crucial if you’re an office worker or work from home for 8+ hours per day. The setup of your workspace can significantly impact your health, especially your neck health. In this post, we’ll be going over the various ways one can improve their workspace and make it conducive to their neck health by designing a workspace which supports proper neck posture and also minimizes the risk of strain and injury.
Understanding the Importance of Ergonomics
Ergonomics is everything when it comes to establishing a neck-friendly workspace. You should always keep in mind the capabilities and limitations of yourself when it comes to workplace design. A poor workplace design will likely lead to fatigue, frustration, and possible injuries over time. These factors will not only reduce productivity over time, they could actually increase the risk of musculoskeletal injuries, including those which affect the neck.
Tips for Creating a Neck-Friendly Workspace
Below are some helpful tips for creating a neck-friendly workspace:
Adjust Your Monitor Height & Distance
Place your computer monitor directly in front of you, with the top of the screen at or slightly below your eye level. The monitor should always be at about an arm’s length away. This specific position will help you keep your head and neck in a natural, neutral position where there’s significantly less strain.
Opt for an Ergonomic Chair
Investing in a high-quality, ergonomic chair which supports the natural curve of your neck and spine will help to ensure your backrest aligns with and supports your neck and back. The ergonomic office chair should allow your feet to rest comfortably flat on the floor with your knees at a 90-degree angle, as this is a neutral sitting position which promotes greater levels of comfort for the neck, back, and spine.
Use a Document Holder
If you work in an office environment where you’re not only staring at a screen for extended periods of time, but also examining important documents for an extended period of time; you’ll want to use a document holder. The document holder should be the same height and distance as your computer monitor. The document holder will help to prevent consistent neck strain and stress where you look up and down repeatedly over many hours each and every day.
Set Up a Proper Keyboard & Mouse Placement
Your keyboard and mouse setup should be positioned so your arms are parallel to the floor. This keyboard and mouse setup will help to prevent you from reaching too far, too often; as this particular movement could strain your shoulders and neck throughout the day. You’ll want to consider using a keyboard tray which adjusts to your preferred height and tilt levels.
Take Regular Breaks
Taking short breaks every hour is crucial for neck health. Stand up, stretch, and move around to relieve tension and refresh your posture. This not only helps your neck but also boosts your overall energy and productivity.
Adjust Lighting to Reduce Glare
Inadequate lighting may cause you to have to lean forward or squint, leading to possible neck strain. Ensure your workspace is properly lit and adjust the positioning of your monitor to avoid glare, and adjust any desk lamps to reduce any excess glare as well.
Consider a Sit-Stand Desk
Choosing a sit-stand desk is a great way to mix things up throughout the day. We shouldn’t be sitting too long or standing too long. Having a balanced work day where you intermittently sit for a period of time and stand for a period of time can be great for your neck, back, and spine health.
Maintain Good Posture
Good posture is key for many aspects of our bodily health, yet it’s especially important for maintaining good neck health in an office environment. Poor posture may not only lead to poor neck health, but it could lead to back and spine problems as well. Maintaining good posture will help you keep your body in alignment and reduce stress on your neck, shoulders, back, and spine.
Contact Neurosurgery & Spine Consultants for Better Neck Health Today
When you choose to create a neck-friendly workspace for your days at the office or home office, you’re choosing to prioritize your health. Determining the best office setup for your unique needs may take some time, but it’s very important to do so. Having an ergonomic office space with the right chair, desk, keyboard, mouse, and monitor can do wonders for your neck health. As a reminder, the key to a healthy neck is not just how your office is set up, but it’s also in how you use your body throughout the day. So be sure to not only have an ergonomic workspace arranged for success, but also remember to maintain activity throughout the day to ensure you don’t end up stiff and strained. Going for walks, stretching, and staying adequately hydrated are key factors for a productive day at the office.
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.